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 Taking a calcium supplement? Odds are it won’t protect your bones. That’s according to scientists writing in the British Medical Journal. After analyzing 120 separate studies, researchers concluded that calcium supplements don’t prevent fractures.

That’s because bone loss isn’t just a loss of calcium – it’s a loss of all the minerals that make your bones strong. In fact, clinical studies show it takes a total of 13 minerals and 3 vitamins to increase bone density.

So if your calcium supplement contains only calcium, you’re only getting just one of the 16 nutrients needed for better bone health. You’re 15 nutrients short! And without those missing ingredients you can’t increase the density of your bones. It’s like trying to bake a cake with nothing but flour. 

Let’s take a closer look at these nutrients and how they boost your bone health.

Vitamin K2 activates osteocalcin, a protein that ensures calcium is transported to our bones. This process is vital not only for strong bones but also for preventing calcium from building up in soft tissues, like arteries, the heart, or kidneys [1].

One of the richest natural sources of Vitamin K2 is natto, a fermented soybean dish traditional in Japanese cuisine. However, unless you’re eating a lot of nato, you’re probably not getting enough Vitamin K2 from your diet. That’s why it’s important to take a Vitamin K2 supplement, specifically in the MK-7 form, to help address this deficiency.

The recommended daily intake of Vitamin K varies by gender. Women should aim for 90 micrograms (mcg) per day, while men should target 120 mcg [2].

Your body has 30 trillion cells. They all need Vitamin D. Without it, they can’t perform their essential functions. That’s why Vitamin D has been rightly heralded as the one vitamin that everyone should take. And yet, despite its importance only 1 in 2 Americans are getting enough of this essential vitamin. And that’s a problem for your bones…

That’s because Vitamin D helps your body absorb calcium from the food that you eat. Essentially it gets calcium in the door. That’s why studies show that people with low levels of Vitamin D are more likely to develop osteoporosis. [3][4]. 

You can get Vitamin D from three sources – sunshine, food, and supplements. Sunshine isn’t always practical, especially during the winter months. Food is almost impossible, you’d need to eat 4 tins of sardines every day! That’s why most folks take a Vitamin D3 supplement. 

Vitamin D3 works best when it’s paired with the three fat-soluble vitamins – A, E, & K. Together, these vitamins have a collective impact that’s greater than the sum of their parts. 

The vitamin D RDA for adults is 15 mcg to 20 mcg daily [5]. 

Vitamin C is a crucial component in the synthesis of collagen, which is the main structural protein found in bones. Collagen provides the framework on which bone mineralization occurs. So, without sufficient vitamin C, the production of collagen is impaired, potentially leading to weaker bones [6]

Some research suggests that vitamin C may stimulate the production of osteoblasts, the cells responsible for forming new bone tissue, and inhibit osteoclasts, the cells involved in bone resorption. [7]

Additionally,  Vitamin C has antioxidant properties, helping to protect bone cells from damage caused by free radicals. This oxidative stress can contribute to bone loss and the development of osteoporosis.The RDA for vitamin C is 75 to 90 mg daily for adults. That’s the bare minimum needed to avoid diseases like scurvy – so unless you’re an 18th century pirate you’ll likely need a lot more! [8].

About 64% of your bones are made of calcium. So it’s essential for keeping your bones strong and dense. [9]. 

It also influences other factors that affect bone health. For example, the parathyroid hormone (PTH) is closely linked with calcium levels in your blood. If calcium levels drop, PTH responds by extracting calcium from your bones to balance blood calcium levels.This makes your bones weaker. Conversely, when there’s plenty of calcium in your blood, PTH activity reduces, allowing your bones to absorb this excess calcium [10].

You can find calcium in foods like milk, cheese, fish, soy, and spinach. But as you get older, your need for calcium increases, and it becomes harder to absorb this vital nutrient. That’s where calcium supplements can be beneficial. 

But beware! Most traditional supplements are sourced from crushed rocks! These are hard to digest. That’s why it’s better to opt for a plant-based calcium supplement – it’s gentler on your body. 

The RDA for calcium for adults is 1,200 mg [11]. 

If you want better bones, then you need more magnesium. A group of British scientists discovered a connection between a magnesium-rich diet and bone strength. Researchers followed 2,245 middle-aged men for 20 years. The men who ate magnesium-rich foods –– like leafy greens, red meat, oily fish, and even dark chocolate –– had a lower risk of suffering bone fractures than their magnesium-deficient counterparts. 

In 2009, the European Food Safety Authority concluded that a cause and effect relationship has been established between the dietary intake of magnesium and maintenance of normal bones. This was confirmed by a 2021 review of 28 different studies that showed that having more magnesium in your diet can make your bones stronger and lower the chance of breaking them.

And yet, despite its crucial role in bone health 1 in 2 Americans don’t get enough magnesium [12]. This shortfall can have significant consequences for our bones. A lack of magnesium hinders bone growth, disrupts the balance and function of bone-building (osteoblast) and bone-breaking (osteoclast) cells, and ultimately leads to osteoporosis [13].

The RDA for magnesium for adults is 420 mg for men, and 320 mg for women [14]. 

Boron, used in ballistic vests, tank armor, and other types of protective armor is essential for strong and healthy bones. That’s because it helps metabolize the minerals integral to bone health, such as calcium, magnesium, and phosphorus. 

It’s also involved in the metabolism of steroid hormones, particularly vitamin D and estrogen, both of which are crucial for healthy bone maintenance. Boron’s role in metabolizing these hormones helps maintain their optimal levels, which is essential for bone growth and regeneration.

Furthermore, research suggests that boron can reduce inflammation and act as an antioxidant, which is crucial for protecting bone health, especially as we age [15].  

Dried apricots, red kidney beans, avocados, and walnuts are all rich food sources of boron.

Copper plays a critical role in the synthesis of collagen, a key protein in bones and connective tissue. It’s one of the things that give your bones their strength and shape! So, if your body doesn’t get enough copper, it can’t make enough collagen, leading to weaker bones.

Besides helping with collagen, copper is also part of the bone mineralization process. This is where your bones get their hardness and strength from minerals. It plays a role in linking up collagen and elastin (another protein in your bones), ensuring your bones are both strong and flexible.[16]. 

The RDA for copper is 900 mcg, with oysters, kale, shiitake mushrooms, and dried prunes all providing rich sources of this nutrient [17]. And while 900 mcg doesn’t sound like much as many as 1 in 4 Americans aren’t getting enough of this essential nutrient.

Research has found that when postmenopausal women take manganese supplements along with calcium, copper, and zinc, they see a bigger improvement in bone health compared to just taking calcium alone [18]. 

So, how does manganese do this? It serves as a cofactor for several enzymes involved in the bone-building process. It helps with bone formation, supports the production of vital components of the bone matrix, aids in the absorption of calcium, and contributes to the overall metabolism and maintenance of bones.

The adequate intake for manganese is 2.3 mg for men, and 1.8 mg for women [19].

Cooked mussels, hazelnuts, pumpkin seeds, and whole grains are all rich food sources of manganese.

According to studies, silica stimulates collagen synthesis – which strengthens connective tissues. It also promotes osteoblast activity. These are the cells that build healthy new bones. 

That’s why a 2003 study found that a higher silica intake was linked to a 10% increase in bone density, especially in the cortical bone of hips in men and premenopausal women. This research also suggests benefits for trabecular bone, the spongy interior of bones. [20]. 

Leeks, garbanzo beans, strawberries, and rhubarb are all rich food sources of silica.

If you don’t have enough nickel in your diet it can affect the distribution and function of other nutrients in the body – including calcium. Furthermore, research suggests that nickel plays a role in the enzymes involved in bone remodeling. This means adequate nickel is essential for your bones to rebuild themselves properly [21].

Pure cocoa powder, cashews, spinach and red kidney beans are all rich food sources of nickel.

Around 85% of your body’s phosphorus lives in your bones, where it works alongside calcium to strengthen and build the integrity of your bone tissue [22]. Additionally, phosphorus is vital for cartilage formation – the tissue that cushions joints and prevents them from rubbing together [23]. 

So, if you want stronger bones and healthier joints consider adding 700 mg per day to your diet. [24].

Phosphorus is found in various foods, including milk, salmon, cheese, lentils, chicken, beef, and cashews.

There’s a 98% chance you’re losing bone because of a potassium deficiency. It’s true! Studies suggest that only 2% of American adults get enough of this essential nutrient. And that could be causing your bones to weaken. 

That’s because potassium slows down osteoclasts (cells that eat away at the bone). And slowing down these bone-eating cells results in stronger bones. So if you want to stop your bones from becoming weak and prone to fracture, make sure you’re getting 4,700 mg of potassium per day [25]. 

White beans, bananas, baked acorn squash, and potatoes are all rich food sources of potassium [26].

Studies show selenium may reduce the risk of osteoporotic fracture [27]. It’s all thanks to selenoproteins. These special proteins, which need selenium, help keep your bones in balance. They prevent osteoclasts, the cells that break down bone, from working too hard. This means your bones can stay stronger for longer [28]. 

The RDA for selenium is 55 mcg for adults. Sunflower seeds, shellfish, poultry, and eggs are all rich food sources of selenium [29].

Strontium does something that no other mineral can do. It naturally accelerates bone-building. What’s unique about strontium is that it works in two ways at once. First, it encourages your body to create new bone. At the same time, it slows down the loss of old bone. This dual action means your bones don’t just get stronger; they get stronger faster! [30].

Carrots, barley, peas, and mollusks are all rich food sources of strontium.

Scientists investigating leg deformities in goats made a significant discovery. All the affected goats had one thing in common – they lacked vanadium. This highlighted the crucial role of vanadium in bone health.

In laboratory experiments, a compound called vanadate, abundant in vanadium, demonstrated remarkable capabilities. It not only stimulated the growth of bone cells but also enhanced the production of collagen. Collagen is a foundational element for bone strength and flexibility, underscoring the importance of vanadium in maintaining strong bones.

But that’s not all. Recent studies have found that vanadium can also help promote bone health without any negative side effects.[31] [32]. 

Mushrooms, spinach, black pepper and wine are all rich food sources of vanadium.

If you’re looking to build and maintain strong bones, you may want to add more zinc to your diet. That’s because zinc is an essential mineral that plays a crucial role in bone metabolism by acting as a cofactor for specific enzymes. 

Here’s how it works: Zinc plays a vital role in regulating osteoblast cells (the bone builders) and curbing the activity of osteoclasts (the bone breakers). The result? Your bones become stronger and more resilient [33]. 

The RDA for zinc is 11 mg for men and 8 mg for women [34]. And yet, despite its key role in supporting bone metabolism, 4 in every 10 elderly Americans aren’t getting enough of this essential mineral in their diet.

Wheat germ, spinach, beef, and lamb are all rich food sources of zinc.

The term “superfood” gets thrown around a lot, but research shows that prunes may actually deserve this title, particularly when it comes to bone health.

In this article, we’ll explore what the science has to say about prunes and bone health and highlight some prune-specific nutrients that may be responsible for their bone-boosting qualities. 

Osteoporosis is a condition that causes your bones to become weak and brittle and, therefore, more prone to breaks and fractures.

Your bones are constantly going through a process of breaking down and reforming. When you’re young, the process of bone formation outpaces the breakdown process. However, once you get into your 30s, you reach your peak bone mass density (BMD), and from there, the process of breakdown slowly starts to outpace the reformation process.

While it is natural for your bone density to slowly decline into adulthood, osteoporosis occurs when other factors accelerate this process to the point that BMD is low enough to produce fractures.

Hormonal changes, nutrient deficiencies, sedentary lifestyles, and several other factors can play a role in the progression of bone mineral loss [1].

With that being said, the integrity of your bones in childhood may also impact your susceptibility to osteoporosis later in life [2].

The good news about bone mineral density is that, in many cases, you can reverse the loss of bone and increase bone strength and integrity. 

Several factors come into play regarding bone regrowth, including physical activity, lifestyle factors, and of course, nutrition. 

Interestingly, prunes (which are simply dried plums) have become a fruit of interest for bone mineral density.

In one study, postmenopausal women with osteoporosis consumed 100 grams of either dried apples or prunes daily for one year. At the end of the one-year trial, the women who had consumed prunes saw significantly higher bone mineral density (BMD) than their dried apple counterparts [3].

To follow up on their findings, a second trial was conducted where women with osteoporosis consumed only 50 grams of prunes daily instead of 100 (that’s about 4 or 5 prunes as opposed to 9 or 10). Even with half the original amount of prunes, the investigators reported significant preservation of BMD. This is especially useful information as prunes have a tendency to cause loose bowels, and five prunes per day are generally tolerated much easier than 10. 

According to the lead investigator, Dr. Bahram Arjmandi, the difference in BMD came (at least in part) from prunes’ ability to suppress the rate of bone resorption (bone breakdown) [4].

Other research suggests that prunes’ antioxidant and anti-inflammatory activity may help protect or prevent bone loss. Prunes are high in bioactive compounds like phenolics, along with a variety of vitamins and minerals. These nutrients can help combat oxidative stress and reduce inflammation – two pathologies involved in bone loss [5].
In a research review examining cell studies, the authors conclude that prunes may enhance bone formation and inhibit bone breakdown through their actions on signaling pathways that directly influence bone cells (osteoclasts and osteoblasts). Of course, this would be due to the aforementioned bioactive compounds in prunes [6].

While we may not have the exact mechanisms for prunes’ beneficial impact on bone health, what we do know is that there are strong correlations and clinical evidence that consuming dried plums can enhance BMD [17].

Some of the potential ways in which prunes enhance bone density include:

Prunes are naturally rich in the bone-building nutrient vitamin K. In fact; you can get about 21% of your daily needs in just six prunes. 

Vitamin K is a crucial nutrient for calcium homeostasis. It’s responsible for the activation of specific proteins which shuttle calcium into your bones and prevent calcium deposition in your soft tissues [7][8].
As a cofactor for the protein osteocalcin, vitamin K helps bone matrix formation by enhancing mineralization and the growth of hydroxyapatite crystals which make up around 60% of bone mass [9].

As mentioned previously, inflammation and oxidative stress are two factors that can contribute to bone loss. This is especially true in postmenopausal women, where lower estrogen levels can trigger a rise in oxidative stress and inflammation. 

Prunes are regarded as one of the most antioxidant-rich fruits out there, primarily due to their composition of phenolic compounds, which are a group of phytonutrients that demonstrate positive effects on bone metabolism. 

Phenolic compounds present in prunes include 3-caffeoylquinic acid, 4-caffeoylquinic acid, 5-caffeoylquinic acid, 3-p-coumarolylquinic acid, caffeic acid, p-coumaric acid and quercetin-3-O-rutinoside (rutin) [18]. Specifically, research shows that rutin may inhibit bone loss, as observed in a rat model of osteoporosis [10]. 

Furthermore, the phenolic compounds in prunes may alter the composition of gut bacteria that make up your microbiome. This could be of great significance to bone health as studies suggest that your microbiota play a role in bone metabolism [19].

Furthermore, studies show that prunes may help to reduce inflammation by inhibiting the activity of pro-inflammatory compounds such as tumor necrosis factor (TNF) and interleukin (IL). These compounds are specifically associated with inflammatory pathways that become active in an estrogen-deficient environment [11][12].

Potassium is a mineral that plays an important role in balancing the process of bone resorption due to its impact on calcium. Specifically, potassium helps to neutralize your blood when it becomes too acidic. In acidic conditions, your bones start to lose vital minerals, especially calcium.

When potassium is present, it neutralizes the environment so that your bones can hold onto their minerals, making potassium a vital piece of the bone health puzzle [13][14].

Six prunes contain about 420 mg of potassium, which is about 16% of the recommended adequate daily intake [20].

Plums are particularly rich in the trace element boron. 

Boron is involved in both calcium and vitamin D metabolism and the growth of bone tissue. Furthermore, research suggests that this nutrient may also be involved in sex hormone activity [15].

Studies suggest that boron may play a role in preserving BMD by stimulating bone growth and metabolism, enhancing bone microarchitecture, and promoting bone strength [4].

Two other minerals that can be found in prunes that play a role in bone health include copper and manganese.

Manganese acts as a cofactor for several enzymes involved in the formation of bones. As a cofactor, manganese catalyzes chemical reactions to assist in the generation of new bone [22].

Meanwhile, balanced copper levels assist with the maintenance of healthy bones by supporting bone mineral density [23].

One ounce of prunes includes 4% of the RDI of each of these nutrients. 

In addition to the bone-specific nutrients mentioned above, prunes are a rich source of a symphony of other vitamins and minerals that create the ideal environment for bone remodeling. 

Just one ounce of plums includes: [21]

• Vitamin A: 4% of the RDI
• Vitamin K: 21% of the RDI
• Vitamin B2: 3% of the RDI
• Vitamin B3: 3% of the RDI
• Vitamin B6: 3% of the RDI
• Potassium: 6% of the RDI
• Magnesium: 3% of the RDI
• Phosphorus: 2% of the RDI

While there’s no single food that can take care of all your bone health needs, prunes might be the closest thing we have to a bone-health superfood. 

From what research currently shows, as few as five prunes a day may be enough to start making significant changes in your bone mineral density [16].

Keep in mind, however, that many of these studies also include calcium supplementation since prunes themselves are not great sources of calcium. 

The takeaway? Adding prunes to your bone-health regimen is an excellent idea as long as you’re also incorporating other nutrients such as calcium and vitamin D in your daily protocol..

Did you know that if you live in a Western country in the 21st century – your diet is likely deficient in omega-3 fatty acids?

Omega-3 fats, found abundantly in fish oil, play a crucial role in several systems and organs in your body, including your heart, brain, bones, skin, and muscles. 

Shockingly, however, today, we’re consuming 15 times fewer omega-3s than our ancestors. 

That’s right – 15 times. Studies show that our ancient relatives regularly feasted on foods high in omega-3 fats, while our modern diet contains measly portions of these crucial fatty acids. 

To make matters worse, we’ve replaced omega-3 with omega-6 in our diets, leaving us with a 1:15- omega-3s to omega-6s ratio, while our ancestors consumed a diet closer to 1:1 [1].

Startling? Yes. Hopeless? Luckily, no. 

Read on to learn about the vital roles omega-3s play in your body and how you can correct your omega-3 balance so you can look and feel your best for years to come.

To maintain a 1:1 ratio of omega-3 to omega-6, your ancestors surely consumed a significant amount of fish. Unfortunately, today, it’s unlikely that you’ll be able to rely solely on fish to get the boost in omega-3 that your body craves. 

Why?

First, that would be a whole lot of fish. Second, due to the state of our oceans and the practices of fish farming, our fish today are less robust in omega-3s than they used to be. 

And this is where fish oil comes in. By providing a concentrated source of highly bioavailable omega-3s, fish oil gives you the most bang for your buck to ensure your body is receiving a significant dose of omega-3s on a regular basis. 

Now, let’s explore some of the benefits of those omega-3s in your fish oil.

In the United States, it’s estimated that one in every five deaths is related to heart disease [2]. While there are several factors that can contribute to poor heart health, diet is one of the most significant. And within your diet, omega-3s play a crucial role in maintaining cardiac health and function. 

Studies show that omega-3 fats can help to regulate triglyceride levels and improve blood pressure levels. These fatty acids also play an interesting role in your cellular membranes, assisting with communication between cells and potentially helping to prevent arrhythmias [3][4][5].

Research on the effect of omega-3s on heart failure also shows that omega-3 fats may positively impact the activity of your autonomic nervous system and assist in the function of the cells lining your blood vessels [6]. 

All in all, it’s fair to say that omega-3s play an integral role in keeping your ticker ticking.

Omega-3 fats play a fascinating role in bone health. By modulating and up-regulating specific pathways, the presence of omega-3 fats can decrease the activity of osteoclasts (the cells that break down your bones) while increasing the activity of osteoblasts (the cells that build bone) [7][8]. 

Omega-3s can also influence the activity of cells found in your bone marrow called mesenchymal stem cells (MSCs). MSCs can either transform into osteoblasts (bone-building cells) or adipocytes (fat cells). 

How can you help your MSCs grow up into osteoblasts? Consume more omega-3s! Studies show that omega-3 fats nurture the differentiation of MSCs into bone-building cells in favor of fat cells – now that’s a pretty good deal for bone health [9].

Neurological health is getting a lot more attention these days, and for good reason – more than 6 million Americans are currently living with neurological diseases like Alzheimer’s and Parkinson’s [10].

Diet can play a significant role in healthy brain aging, and with a brain that’s nearly 60% fat, it’s no surprise that incorporating more omega-3s would have a profound influence [11].

One of the reasons that omega-3 fats can have such a powerful impact is due to their incorporation directly into your cell membranes. This allows them to influence the fluidity of the membrane and also support cellular signaling and other membrane functions. 

Studies show that consuming omega-3 fats may positively influence neurological health, potentially slowing cognitive decline [12]. In fact, in one study, participants supplementing with fish oil showed improved brain function — after just five weeks [13]. 

Although more research is needed in the area, some studies also suggest that omega-3s may support mental imbalances such as depression and anxiety. At this time, the most compelling data shows that people experiencing anxiety and depression tend to have lower levels of omega-3s. That said, more clinical studies are necessary to understand if there is a mechanism at play here [14].   

Some research also shows that omega-3s may improve symptoms of ADHD (attention deficit hyperactivity disorder), but once again – more research is needed [15].

Whether we’re seeing signs of aging or dealing with common skin issues, it’s fair to say we all want our skin to have a healthy, youthful glow. But did you know that the quality of fats in your diet has a crucial impact on skin health?

Studies show that omega-3 fats can help improve your skin’s health due to their incorporation into your cellular membranes. When omega-3 fats replace omega-6 fats in the membrane of your cells, it can shift the chemistry to support healing and protection against age-related skin issues due to sun exposure [16]. 

Furthermore, research shows that omega-3 supplementation may be beneficial for combating common skin conditions such as psoriasis, dermatitis, and acne [17].

Maintaining muscle health is critical as you age and is vital for your bones’ health. 

Studies show that taking omega-3 supplements, such as fish oil, has a positive effect on muscle growth and maintenance in both those with muscle wasting and people with healthy muscle mass [18].

Other studies show improved muscle recovery and soreness after exercise with omega-3 supplementation, along with a beneficial effect on muscle training and adaptation [19][20][21].

Many of these studies support the use of omega-3s on both young and old alike, helping us understand the value of omega-3s throughout the lifecycle for maintaining muscle health.

There’s a fair amount of evidence that omega-3 fats play an important role in eye health, especially as you age. 

Like any other organ in your body, as the years go on, your eyes become more susceptible to oxidative stress and damage. Studies show that people with low levels of omega-3s are at a greater risk for macular degeneration [22].

On the other hand, research shows that increasing your fish consumption may reduce your risk of macular degeneration [23].

While more clinical studies are necessary before we can draw a firm conclusion, it’s safe to say that fish oil likely has a beneficial effect on eye health, especially in older populations.